I'm sure you've heard it before, "You should eat more fiber," but what is fiber and why should I be worried about getting enough?
Dietary Fiber-the parts of plant foods your body cannot digest and absorb, and passes through the digestive system and out of the body fairly intact. Dietary fiber is sometimes also called "roughage or bulk."
Dietary fiber, as seen on the nutrition label of foods, is found in carbohydrate containing foods and is a part of a carbohydrate. This aspect of carbohydrates is important in the daily diet for different reasons. Dietary fiber is split into two types-soluble and insoluble fiber, but eating a balance of both is important for an all-around healthy diet.
Soluble fiber dissolves in water and may help cholesterol and blood sugar
Oats
Peas
Beans
Apples
Citrus fruits
Carrots
Barley
Insoluble fiber is the fiber most commonly thought of that helps with constipation and irregularity.
Whole-wheat flour
Wheat bran
Nuts
Beans
Vegetables-cauliflower, broccoli, green beans, and potatoes
Why is eating enough fiber important?
Eating enough fiber, the recommended amount is about 25g per day for women and 38g per day for men, every day will help with:
Normal bowel movements and decreased constipation or diarrhea
Good gut health and lower risk of colorectal cancer
Lower cholesterol and may reduce blood pressure and inflammation
Helps control blood sugar, especially soluble fiber and a diet high in insoluble fiber may reduce the risk of developing type 2 diabetes
Helps achieve and maintain a healthy weight by being very filling and needing to eat less to make you feel and stay full longer
How can I increase the amount of fiber I am eating?
Make your grains whole-grains (breads, pastas, oats, etc) instead of processed grains
Include more beans, peas, and other legumes into your daily diet
Snack on nuts and seeds
Choose a high-fiber cereal and eat with fruit instead of choosing a sugary cereal that will leave you hungry
Add chia seeds to smoothies, oatmeal, on toast, or in cereal for an extra pack of fiber!
Include more fruits and vegetables into your diet since these are high in fiber
Keep edible skins on fruits and vegetables to get the full amount of fiber from those foods (ex. apples, potatoes, pears)
Drink more water, especially with high fiber foods so that the fiber absorbs the water and is able to do its job!
If you are not eating much fiber currently, think about one way you can slowly begin to increase your fiber. Disclaimer: if you increase your fiber too much too fast it can lead to intestinal discomfort and pain and gas, so in this case "slow and steady wins the race."
Sources; Mayo Clinic. Dietary fiber: essential for a healthy diet. Mayo Clinic Website. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
Appendix 13: food sources of dietary fiber-2015-2020 dietary guidelines. https://health.gov/dietaryguidelines/2015/guidelines/appendix-13/
Gropper S and Smith J. Advanced Nutrition and Human Metabolism 7th ed. Cengage. 2018.107-124.
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